By: Joanne Montgomery, MD
After a long Midwest winter, I completely understand the excitement of stepping off a plane into sunshine and warmth. Spring break trips, beach vacations, and family getaways are something many of us look forward to all year.
I am not here to tell you to avoid the sun or skip the vacation photos. Getting outside, being active, and making memories matters. But intense, intermittent sun exposure — especially when our skin hasn’t seen much sunlight for months — carries real risk.
Those once-a-year sunburns we get on beach vacations are not harmless. In fact, they are a known risk factor for skin cancer, including melanoma.
The good news is that you can absolutely enjoy your trip while protecting your skin.
Why Vacation Sunburns Matter
When we travel from a snowy Midwest winter to a high-UV destination, our skin is typically at its palest and most vulnerable. The sudden jump in UV intensity increases the likelihood of burning.
Research shows that blistering sunburns, particularly during childhood and adolescence, significantly increase lifetime melanoma risk. Even in adulthood, intense intermittent sun exposure contributes to cumulative DNA damage in skin cells.
A common misconception is that a “base tan” from a tanning bed offers protection before a trip. It does not. A tan is simply your skin’s response to injury. Indoor tanning exposes you to concentrated ultraviolet radiation and increases melanoma risk, even with limited use. There is no safe base tan — even if it feels like you’re being proactive.
Sunscreen: What to Pack and How to Use It
For warm-weather travel, I recommend:
• Broad spectrum SPF 30 or higher (SPF 50 is even better for vacation settings) • Water-resistant formulas if swimming or sweating • Enough product for generous application and reapplication
Remember: sunscreen only works as labeled when applied in adequate amounts. That means about one ounce (a shot glass full) for full body coverage.
Apply 15–20 minutes before sun exposure (for chemical sunscreens), and reapply every two hours — and immediately after swimming or heavy sweating.
If your sunscreen lasts the entire trip, you probably were not using enough.
Mineral vs. Chemical?
Both mineral (zinc oxide-based) and chemical sunscreens can work well. For sensitive skin or children, mineral sunscreens are often preferred. For teens or adults who want something lightweight and invisible, chemical formulas may be easier to apply consistently.
For patients prone to melasma or discoloration, tinted mineral sunscreens containing iron oxide offer additional protection against visible light — which can worsen pigmentation in sunny environments.
Sun Protection Beyond Sunscreen
Sunscreen is important, but it is only one layer of protection.
Sun-Protective Clothing
UPF-rated swim shirts, rash guards, and lightweight long-sleeve shirts can dramatically reduce UV exposure. Unlike sunscreen, clothing does not wear off.
This is especially helpful for children who are in and out of the water all day.
Keep in mind that a standard white cotton t-shirt offers minimal protection — and even less when wet.
Hats
A wide-brimmed hat protects the face, ears, and neck — common sites for skin cancer. Baseball caps are better than nothing but do not protect the ears or sides of the face.
Sunglasses
Choose sunglasses that block 100% of UVA and UVB rays. The skin around the eyes is thin and particularly vulnerable.
Seek Shade
UV radiation is strongest between 10 AM and 4 PM. If possible, plan beach breaks, lunches, or indoor activities during peak hours. Even sitting under an umbrella significantly reduces direct UV exposure.
Protecting Children on Vacation
Children’s skin is especially vulnerable to sun damage, and early sunburns carry long-term consequences.
Simple strategies make a big difference:
• Apply sunscreen before leaving the hotel
• Use rash guards in the water
• Reapply regularly, even on cloudy days
• Encourage hat use
• Take midday shade breaks
Teaching children healthy sun habits while traveling sets them up for lifelong skin health.
Enjoy the Sun Responsibly
Sun protection does not mean avoiding outdoor activities or limiting meaningful experiences. It means being intentional.
Travel, swim, hike, relax, and enjoy your time away. Just build sun protection into your routine the same way you pack your toothbrush or sunglasses.
At Mosaic Dermatology, we believe prevention is powerful. A few thoughtful habits on vacation can reduce long-term skin cancer risk while still allowing you to fully enjoy the sunshine.
Prevention doesn’t stop when the trip ends. Making a yearly skin examination part of your preventive care is one of the most meaningful ways to safeguard your long-term health.
Call 701-941-3100 or schedule online to book your annual skin check.